OOV – Team Division WODs

WOD 1 – “Nascar”

For max points:
2 minutes Power Snatch (65lb) (Women) (1 rep = 1 point)
2 minutes Power Snatch (95lb) (Women) (1 rep = 1 point)
2 minutes Power Snatch (135lb) (Men) (1 rep = 2 point)
2 minutes Power Snatch (155lb) (Men) (1 rep = 2 point)
1 minute Power Snatch (185lb) (Men) (1 rep = 5 points)
5 minutes Sled Push/Pull (100lb) (2 women push 60ft, 1 man push 60ft alternating)

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Power snatch; movement begins with weight on the ground. Weight is snatched to overhead position, with fully open knees, hips, shoulders and elbows at finish. Full squat at catch is not required.
Sled; sled will begin behind clearly marked line and be pushed by both Women past another clearly marked line 60 ft away, then 1 Male athlete will push the sled back. Both Women will push the sled out and 1 Male will push the sled back, the Men taking turns. The 60 feet journey consists of 4 15’ sections of pavement. Each 15’ section counts as a rep (or point), so each full sled push and return counts as 8 reps.

WOD 2 – “Twerkin”

For time:
120 Wall Ball Shots (30 ea. W1, W2, M1, M2) (m:20lb,w:14lb)
100 Toes to Bar (25 ea. W1, W2, M1, M2)
80 Burpees (20 ea. W1, W2, M1, M2)
60 Clean & Thrusters (15 ea. W1, W2, M1, M2) (m:135lb,w:95lb)

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Athletes will proceed through the movements in the designated order, W1, W2, M1, M2, throughout the entire WOD. The next athlete must wait to begin their reps until the prior athlete has completed their reps.
Wall Ball Shots; movement starts standing with ball at chest/front rack, full depth squat (hip crease lower than top of knee), thrust out to throw the ball, rep is complete when ball hits 10’ target.
Toes to Bar; movement starts with athlete hanging on pull-up bar with open shoulders and elbows, feet must pass behind the pull-up bar uprights and then feet must touch the pull-up bar. The feet can get to the pull-up bar at different moments, so long as both feet are in contact with the pull-up bar at the same time.
Burpees; athlete begins reps standing, hands to ground, feet back (jump or step), chest to ground, feet forward (jump or step), jump in air and clap hands together higher than plane of the head.
Clean & Thrusters; rep begins with weight on the ground. Bar is cleaned and thrustered and then returned to the ground for the next rep/movement. Ideally, bar is cleaned to a full squat catch and thrustered out from the bottom of that squat. Points of performance: full squat (hip crease lower than top of knee) at bottom of clean/thruster, fully open knees, hips, shoulders and elbows at the top of the overhead portion of the thruster.

WOD 3 – “Sling Blade”

For time:
200 DB Swing/Hang Snatch (50 ea. W1, W2, M1, M2) (m:50lb,w:35lb)
M-M 500m Obstacle Run, W-W 175m Partner Carry (each partner carries)
W-W 500m Obstacle Run, M-M 175m Partner Carry (each partner carries)

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Athletes will proceed through the movements in the designated order, W1, W2, M1, M2, throughout the entire WOD. The next athlete must wait to begin their reps until the prior athlete has completed their reps.
DB Swing/Hang Snatch; for each rep, the DB must be swung/snatched from between the legs to the overhead position, with arm and shoulder fully locked out, as well as open hips and knees.
All 4 athletes will proceed to a designated circle, from which the Men will take off for the Obstacle Run and the Women will initiate a partner carry. All 4 athletes must be returned to the circle before they can take off for the opposite task.
For the partner carry, 1 athlete will carry the other from the circle to a marked concrete slab, where they will switch for the carry back.
**Any dropping or throwing of the dumbbells will result in loss of a rep.

24 thoughts on “OOV – Team Division WODs

  1. For Nascar, is there any designated rest time in between increasing weights?

  2. If the athlete catches in a full snatch does the rep count?

  3. For Nascar it says a full squat is not required, but can we catch it in a squat and then lock out?

  4. So the wall ball target will be a 10′ standard for both male and female competitors, correct?

  5. Will the wallballs be done on a wall or circle targets on a rig?

  6. Does W1, W2, M1, & M2 have to stay the same person within WOD 2 and between WOD 2 and 3?

    Also on the sled push does one male have to push the sled the whole 60 feet or can they trade off mid push.

    • The W1, W2, M1, M2 remains the same in each workout but can be different across workouts.
      On the sled push, no 1 male athlete completes the entire 60ft push and the other male athlete completes the next one when its his turn.

  7. On the snatch, are the two women just alternating however they want in the 2 minute marks? Meaning, I could do 5 (or whatever number we choose), then my female partner does 5, etc, etc, until the 2 minutes is up & then we move on to 95lbs? Or does one partner go for 2 minutes, then the other one goes for 2 minutes, until we move up in weight (I hope that makes sense)?

  8. 45 pound bar for snatches for females or 35 # skinny bar?

  9. Team WOD #2: I assume each athlete moves through the 4 stations “conveyor belt” style, without waiting for the other team members to fully finish each given station?

  10. On the DB swing/hang snatch, please confirm whether alternating arms is allowed.

    What are the obstacles on the obstacle run?

  11. Hay bales and tires. No big deal, but just enough to interrupt a pace.

  12. A Few Questions.

    WOD 1: For the sled push, because both women will be working together, the sled pushes will not be able to truly alternate as is insinuated above.

    In other words, we won’t be able to alternate (Women, Man1, Women, Man2) unless the women are running back to the other side of the field after they push their sled.

    Will the women need to run back and receive the sled on the same side of the field every time, or will the rotation be Women, Man1, Man2, Women, etc..?

    WOD 2:

    – Is a squat clean allowable for the first wall ball or must you truly start standing with the ball at your chest?

    -For the mat burpees, must the athlete get their entire foot on the mat, or simply land on “tap” the mat with their toes like a plate burpee?

    Thanks!!!

    • WOD 1 – 2 women will push the sled “out.” M1 will push the sled “back.” 2 women will push the sled “out.” M2 will push the sled “back.” Athletes will need to continuously position themselves accordingly.
      WOD 2 – Yes, squat clean of med ball will count in 1st rep of WB Shots.
      Don’t know what you mean by tap. Athlete has to jump from not on the mat to on the mat. Simple.

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